Iron Food List Vegetarian

21 vegetarian foods that are loaded with iron.

Iron food list vegetarian.

Other beans that contain iron include lima black kidney and pinto beans.
A diet lacking in iron can result in low energy levels shortness of breath headaches irritability dizziness or anemia.
When someone goes from vegetarian to vegan they are replacing dairy products with plant based ones all of which contain some iron therefore increasing the total iron in the diet.

Tofu and tempeh both made from soy are high in iron.
However dried apricots offer the best benefits to the body and has the most iron content.
36 mg in 1 cup.

One medium stalk of broccoli.
Lentils are also high in iron.
Even having cup of dried apricots will take care of the 35 daily iron needs.

Vegetarian and vegan sources of iron include beans lentils tofu dark leafy greens dark chocolate whole grains mushrooms seeds nuts pumpkin squash and salad greens.
Iron absorption is increased markedly by eating foods containing vitamin c along with foods containing iron.
Most vegetarian sources of iron also contain vitamin c or are easily paired with foods rich in this vitamin.

200 vegetarian foods highest in iron.
With this information and a little effort you can get all of the iron you need from plants to be a healthy and strong vegetarian.
Other sources of nonheme iron with 07 milligrams or more include.

Because many vegetarian products such as vegetarian burgers or hot dogs are made from soy they are high in iron.
One half cup of cooked split peas.
Iron is an essential nutrient because it is a central part of hemoglobin which carries oxygen in the blood.

One half cup of dried seedless raisins peaches or prunes.
It is a general label and may include some animal foods.
High in iron apricots are available in canned dried cooked or even raw states.

Written by alina petre ms rd ca on may 4 2017.
One cup of raw spinach.
Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.

For information see the section on iron absorption.
Eating a wide variety of these foods should ensure you get the 18mg daily value for iron.
Its easy to add a handful of these subtly sweet treats to your cereal yogurt oatmeal or salads as part of a balanced diet.

1 ounce of peanuts pecans walnuts pistachios roasted almonds roasted cashews or sunflower seeds.
The vegetarian label does not include snacks baked goods and oils.
Cooking acidic foods in an iron skillet such as bell peppers can help get iron into the food and increase absorption.

Vegetarian sources of iron.
To get the most out of your next handful of raisins.
Please use your own judgement.

Iron is an essential nutrient that plays an important role in many bodily functions 1.